Dehydration and Sport

How to Monitor Your Hydration Status

1. Be aware of your environment

  • Hot, dry and humid conditions will increase your sweat rate

2. Monitor the signs and symptoms of dehydration

These include:

  • Dry mouth
  • Increased thirst
  • Muscle cramping
  • Fatigue
  • Lack of concentration

3. Check your urine

  • Decreased urine output and/or dark yellow urine are keys signs that your body is dehydrated. You should aim to have urine that is almost clear (or pale straw colour).

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Your Sweat Rate

Factors that can increase your sweat rate include:

  • Environmental conditions (hot and dry)
  • Exercise intensity
  • Heat acclimatisation
  • Level of fitness
  • Body composition